Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Baked Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	43.8% 1270kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	112% 146g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	116% 44g	38g per day for Men 19-50 years
Protein	39.6% 22g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	NA	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	149% 1.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	120% 108mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	15% 150mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	NA	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.5% 5mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	NA	102% 430mg	420mg per day for Men 19-50 years
Manganese	NA	105% 2.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Baked Acorn Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Baked Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Baked Acorn Winter Squash:

• 1 kg of Baked Acorn Winter Squash contains 6.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Baked Acorn Winter Squash:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 74.5 times more Sodium than Baked Acorn Winter Squash.
• While 1 kg of Baked Acorn Winter Squash contains 2.9 times more Calcium and 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baked Acorn Winter Squash contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.3 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Baked Acorn Winter Squash.
• While 1 kg of Baked Acorn Winter Squash contains 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Baked Acorn Winter Squash provide inadequate amounts of Energy